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How do I Prevent Sore Muscles after working in the Yard? The Gardener’s Self-Care Toolkit

by Julie Zuleger, Ph.D., CSCS, RYT-500, LMT

Published on 05/23/2025

While tending to our gardens and outdoor spaces can be incredibly rewarding, it can also tax our bodies. Whether planting new flowers, finally weeding the vegetable patch, or simply sprucing up your lawn, the repetitive motions and physical exertion in yard work can lead to muscle soreness, stiffness, and even injury.

The Gardener's Self-Care Toolkit
Photo by RDNE Stock project

What are the Unexpected Physical Demands of Yard Work?

We don’t often think of gardening or lawn care as intense physical activity, but consider the movements involved: bending, lifting bags of soil, raking leaves, pushing a lawnmower, and repetitive actions like pruning bushes.

These activities engage various muscle groups, including your back, shoulders, arms, legs, and core. Without proper preparation and recovery, these muscles can become strained and sore, dampening your weekend enjoyment.

How Should I Warm Up before Yard Work? Pre-Yard Work Prep: Warming Up Your Green Thumb Muscles

Just like getting ready for a good workout, giving your muscles a warm-up before tackling those yard chores is important. Here are some simple warm-ups before heading out.

What are the Benefits of Marching in Place?

Marching In Place Exercise
Photo by Julie Zuleger

Marching in place may seem simple, but it offers a bunch of benefits:

  • Boosts Circulation: It gets your blood flowing, which helps deliver oxygen and nutrients to your muscles and organs.
  • Strengthens Your Core: Engaging your core muscles (abs, back, and glutes) while marching helps improve your balance and even reduces your risk of falls and injuries.
  • Low-Impact Cardio: It’s a gentle way to get your heart rate up, making it a good option if you have joint pain or are just starting to exercise.
  • Builds Leg Strength: Your leg muscles get a nice little workout, which can help with everyday activities like walking and climbing stairs.
  • Improves Balance: Lifting each leg and maintaining your posture helps enhance your body’s stability.

What are the Benefits of Stretching your Back?

Stretching your back before you head out to the yard offers some valuable benefits:

  • Reduces the Risk of Injury: Yard work often involves repetitive motions, bending, lifting, and twisting, which can strain your back muscles and ligaments. Stretching helps to warm up these tissues, making them more flexible and less susceptible to strains, sprains, and other injuries.
  • Improves Flexibility and Range of Motion: Stretching increases the elasticity of your back muscles, allowing for a greater range of motion. This can make tasks like bending down to weed or reaching up to prune branches easier and more comfortable.
  • Decreases Muscle Stiffness and Tension: Spending time in awkward positions while gardening can lead to muscle stiffness and tension in your back. Stretching helps to alleviate this tightness, making movements feel smoother and less restricted.
Low Back Stretch with Chair
Photo by Julie Zuleger
  1. Stand facing the back of a chair.
  2. Place your hands on the back of the chair.
  3. Walk your feet back until your arms are straight, and your body forms a 90-degree angle.
  4. Gently push your hips back to deepen the stretch in your lower back.
  5. Hold the stretch for 20-30 seconds.
  6. Return to the starting position and repeat 2-3 times.

 

This stretch is an excellent addition to your breaks during yard work.

What Can I Do to Get Relief for Sore Muscles? Post-Yard Work Recovery: Soothing Your Aching Muscles

Your muscles might feel tired and sore after a productive day in the garden. Here are simple Acumassage techniques, also known as foam rolling, followed by stretching:

Wrist:

1. Wrist Roll

The Knotty Tiger® Ice is great for rolling out the forearms after gardening. It can be a soothing treat for tired muscles. Cold therapy helps reduce inflammation and ease post-yard work muscle soreness.

Roll each forearm for 30-60 seconds, followed by stretching.

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2. Wrist Stretch

  1. Stand with your feet shoulder-width apart and your arms extended straight out in front of you, parallel to the floor.
  2. Keep your palms facing down.
  3. Gently bend both wrists downwards so your fingers point towards the floor. You should feel a stretch on the tops of your forearms and wrists.
  4. Hold this position for 15-30 seconds.
  5. Gently bend both wrists upwards, so your fingers are pointing towards the ceiling. You should feel a stretch on the underside of your forearms and wrists.
  6. Hold this position for 15-30 seconds.
  7. Return to the starting position and repeat 2-3 times.
Wrist Stretch Exercise
Photo by Kindel Media

Feet – Back – Neck – Shoulders:

Tiger Tail Acupressure Mat is great for the feet, back, neck, and shoulders, making at-home acupressure easy!

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EnergyMat_06_Web
EnergyMat_01_Web
Woman laying on Acupressure Mat

The Tiger Tail Acupressure Mat can be used in various ways to relieve muscle tension and promote relaxation.

Back & Shoulders: Lie back gently on the mat, allowing your body to settle comfortably onto the pressure points. Begin with short sessions of 10-15 minutes, gradually extending the duration as you acclimate to the sensation. Focus on deep, steady breaths—letting relaxation take over as the pressure points enhance circulation and release muscle tension.

Feet: Stand or walk in place on the mat for 3-5 minutes, gradually building up your tolerance. For the most intense experience, go barefoot on a hard surface—but if your feet are more sensitive, ease into it with socks or place the mat on a carpeted area for a gentler sensation.

Conclusion

Happy gardening! As you nurture your green space, don’t forget to care for yourself. Gentle stretches can keep your body feeling great, and Tiger Tail tools are perfect for easing post-gardening muscle tension. After all, gardening is about cultivating both the earth and your own well-being!

References

Glanzel, M.H., Rodrigues, D.R., Petter, G.N., Pozzobon, D., Vax, M.A., & Geremia, J.M. (2023). Foam Rolling Acute Effects on Myofascial Tissue Stiffness and Muscle Strength: A Systematic Review and Meta-Analysis. Journal of Strength and Conditioning Research, 37(4), p 951-968. DOI: 10.1519/JSC.0000000000004385

For more information on our excellent tools and programming:

Website: www.tigertailusa.com

Email: [email protected]

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program.

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JulieZuleger

About the Author: Dr. Julie Zuleger

Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.

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